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Efficient abdominals

Most people associate rippling abs with an athletic physique but it's possible to have an impressive outer definition with no dynamic stability.
pelvic floor exercises

Efficient abdominals assist dynamic stability just as dynamic stability assists alignment. This is not about developing prominent abs as these are the outer muscles that do not play such an important role in maintaining alignment.

Most people associate rippling abs with an athletic physique but it’s possible to have an impressive outer definition with no dynamic stability. Rather, think about waking up your postural muscles each day by developing a sense of length and floating. Then you can forget about them and leave them to balance the forces on the spine. In this way you will not interfere with your natural patterning and your spine will find its most efficient balance without conscious effort.

It may be that you do not have sufficient endurance in these stabilisers to continuously support neutral spinal alignment. Dynamic stability is compromised if the underlying postural muscles are weak. In this case, you have to work slowly from the inside out, building endurance in the deepest muscles, the ones that are difficult to feel in the normal course of events, and gradually transfer this understanding to more intense movements. Your goal is to develop a sound base that will give you efficient abdominals that contribute dynamically to functional posture.

The deep unit

The deep unit comprises the transversus abdominals (TA), multifidus and the pelvic floor. These are the deepest muscles in your centre and the ones most implicated in good alignment. Exercise can help you discover and stimulate them.

The pelvic floor

The pelvic floor muscles are like a diamond-shaped hammock located at the base of the pelvis. You will wake up your pelvic floor by bringing the spine and pelvis into neutral alignment, but you have to reconnect daily with this deep stabiliser for this to happen. The action is deep and subtle, and this simple exercise helps you to become familiar with it. Here’s an exercise we recommend for pelvic floor awareness.

The transversus abdominals and multifidus are also explored in the Bodywise book.

copyright: The Australian Ballet 2005

Extracted from Bodywise, discover a deeper connection with your body; ABC Books; rrp: $34.95; fully illustrated. Available from all good bookstores.

Bodywise is written by staff at The Australian Ballet. In 2005 The Australian Ballet is performing throughout Australia and internationally. Visit The Australian Ballet’s website, www.australianballet.com.au for details.

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When there’s a niggle

What do you do when your excuses not to exercise are coming fast and furiously this winter, and suddenly there's a legitimate niggle that may stop you in your tracks?
stretching

What do you do when your excuses not to exercise are coming fast and furiously this winter, and suddenly there’s a legitimate niggle that may stop you in your tracks?

Firstly don’t panic

Getting physical can be difficult in an already busy life and often winter can open up a whole new bag of worms when various body aches, pains and other niggles start to surface. The first step is to assess whether it is an old or new injury and get professional help and advice as soon as possible.

Cut back but don’t stop

While you may find some activities too hard or simply undesirable while rehabilitating an injury, remember you can probably continue most others but just at a lesser pace.

Don’t get down on yourself

It’s not your fault. Stay in control. Remember how you felt before starting to exercise. Yes, maybe you were not injured but didn’t exercising make you feel better mentally as well as physically? Keep positive. All athletes, even recreational ones, are likely to face coping with injury at some time.

Manage your injury

Keep up your rehabilitation until the pain has gone completely, the flexibility has returned fully and the strength has built up again. Other issues such as sense of balance in knee and ankle injuries have to be kept in mind.

Remember cross-training

If you cannot run, maybe you can keep your aerobic fitness up by cycling. If you cannot cycle how about a swim or some boxercise? If you cannot do weights with your upper body because of a shoulder injury for example, keep pumping with your legs. If your legs are the problem, work your arms. Getting that blood flowing through the body is the goal, one way or another.

Prevention

Finally, remember that prevention is better than a cure. Always make sure you warm up well, stretch slowly and deliberately, train at whatever you have decided to do, then warm down. If you don’t feel right, get professional help. Don’t give up. Even two steps forward and one step back is better than no steps at all.

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Five ways to protect your eyes

tomatoes

Foods, vitamins and supplements all help keep your eyes healthy. Try these ideas:

1 Eat colourfully

Bright red tomatoes and capsicum provide vitamin C, which is linked with lowered cataract risk. Carrots and other orange vegetables are rich in beta-carotene, which protects against age-related macular degeneration(AMD).

2 Go fish

Cold-water fish like salmon and tuna are thought to improve vision because they contain docosahexaenoic acid (DHA), which is concentrated in the retina. People who eat fish regularly have a 50 percent lower risk of AMD.

3 Try bilberry

During World War II, British pilots noticed that when they ate bilberry jam before a night flight, their vision was sharper. Bilberry contains anthocyanosides that strengthen the eyes’ capillaries, and support the production of rhodopsin, used by the eye for night vision.

4 Go for ginkgo

Ginkgo fights free-radical damage in the retina and improves blood flow. In one study, people who took ginkgo for six months experienced a significant improvement in their long-distance sight.

5 Exercise your eyes

The Bates method is a system of ‘eyesight re-education’. Practise these for 10 minutes a day.

  • Palming

Rub your hands together then cup your palms over your eyes, without applying any pressure. Keep your back and neck straight and don’t drop your head.

  • Focusing

Hold one index finger at arm’s length and the other about six inches away. Use both eyes to focus on one, then blink and focus immediately on the other.

  • Blinking

Make dozens of delicate ‘butterfly blinks’ for 10-20 seconds; as you do so, turn your head gently from left to right, and back again.

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Alcohol counts

beer

For general health, in Australia, it is recommended that adults, if they enjoy alcohol, take care to limit their average daily intake. The guidelines are for no more than four standard drinks a day on average for men and no more than two standard drinks a day on average for women. Plus you should aim to clock up two alcohol-free days per week. But what about all those kilojoules you’re clocking up at the same time?

Here’s a handy guide to keep at hand if you’re also watching your waist:

*a standard drink contains 10g alcohol

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Gone with the Windsors

Gone with the Windsors

Exclusive extract from Gone With The Windsors (HarperCollins) by Laurie Graham.

Gone With The Windsors is the story of the affair between American widow Wallis Simpson and the Prince of Wales and the crisis that followed when Edward chose love over duty and abducted from the throne. Based loosely on historical fact and set in 1930s uppercrust London, it is told from the point of view of Maybell Brumby, fictitious confidant of Wallis. The novel unfolds in the form of a hilarious and fascinating journal, kept by Maybell.

13th March 1932

A letter from sister Violet. “Why not come to London, Maybell?” she begs. “It will lift you out of yourself. It’s impossible to remain sad for long in a house full of happy children.”

Well that is a matter of opinion.

“Pips Waldo is here,” she writes. “You always liked Pips. And Judson Erlanger. Remember him? He’s married to one of the Chandos girls”

I’ll say I remember him! Judson Erlanger took me to the Princeton Ball.

“It’s getting to be a real Little Baltimore over here,” she concludes. “And who knows, we may even find you another husband. Melhuish knows quite everyone.”

I have already endured thirteen years of Violet’s condescension, brought on by her marriage to Donald Melhuish, Lord Melhuish as she reminds me with tedious regularity. The truth is, I could have snagged Melhuish for myself, had my tastes run to cold castles and men in skirts, but I allowed Violet to have him and I’ve said nothing since to disturb her smug satisfaction in her title and her connections and her lumpen Melhuish offspring. To some it is given to tread the wilder track, to risk the ravine in order to conquer more majestic peaks, and I have always had a head for heights.

12th April 1932

Another letter from Violet. The most extraordinary thing, she wrote. You’ll never guess who has appeared on the scene. She then digresses, recounting in unnecessary detail various antics of the brood. Ulick won a trophy for shooting. Flora wet her drawers at Lady Londonderry’s. Rory fell off his new pony and knocked out two teeth. On and on it went without at all getting to the point. Violet’s meanderings are so fatiguing. I had to turn two pages before I learned who it was who had so extraordinarily appeared on the scene. Minnehaha, no less. Well!

I ran into Pips Waldo she writes, who told me all she knew. Apparently she’s married to someone who was in the Guards but is now in business. They have a little place somewhere north of Marble Arch and from what Pips has heard she’s quite on the make.

I can imagine. Her people didn’t have a dime, but Bessie Wallis never allowed that to hold her back. She had sharp elbows and a calculating mind and she didn’t miss a trick. It must have been around 1909 when she came to Arundell. An uncle was paying for her. Violet and I were already well established there and one didn’t expect a new girl to start throwing her weight around, especially a girl who was a charity case, but on her first day she announced that she’d just ignore anyone who addressed her as “Bessie”. I could see her point. It’s more a name for a cow or a Mammy than someone who hopes to make something of herself.

She said, “I’m Wallis, so don’t bother calling me anything else or you’ll be sorry.”

Behind her back we call her Minnehaha, because of her cheekbones and the way she braided her hair. I think it was Pips who started that. Me, Pips Waldo, Luci Mallett, and Mary Kirk, we were her only buddies and I’m sure she was grateful for our friendship. Her uncle may have paid for Arundell but we all knew the dirt. Her mother took in the boarders. I suppose that’s why she craved to be around the right kind of people, and in Baltimore the right kind of people weren’t all as charitable as we Pattersons. We invited her into our home and she’d suck up to Mother so, admiring our good things, asking toady questions. She was such an apple-polisher.

So now she’s shinning her way up London society. Well, this I have to see. I shall leave for England the very moment the help has packed my trunks.

11th May 1932

A whole month since I found the energy for my diary. Can there be anything more prostrating than travel. And my recovery is being made a thousand times harder by the chaos in sister Violet’s establishment. She and Melhuish had been in the country so when I arrived Carlton Gardens wasn’t properly aired and my bed was distinctly damp. I threatened to move to Claridges so Violet asked a rebellious looking domestic if she might find the time to fill a rubber bottle with hot water and rub it between my sheets, and seemed to think that addressed the problem. Said rubber bottle finally delivered with heavy sighs an hour after I had fallen exhausted into my bed. If this house is anything to go by England is on the very edge of revolution.

Violet has grown stouter and probably hasn’t had her hair attended to since the day she left Baltimore. She clips it up and she’s no sooner clipped it than it escapes. There seems to be more of Melhuish too, except for his hair which is now in the final stages of retreat.

12th May 1932

Lunch with Ida who screamed for joy when she heard my voice. She told me she lost everything in the Crash, though by my recollection Ida never had a whole lot to lose. But she made her way to London and started a new life, which must have taken some courage. She said she decided to cast off the shackles of conventions and find herself. At present she’s finding herself in a rooming house full of white Russians. I hadn’t realized Russians came in any other colour.

Dinner with Pips and Freddie Crosbie. He’s in Parliament, though not in the same bit as Melhuish, and is very sweet in a dithering English way. Pips seems very happy and is still as sharp as a tintack. Her money must be a great help to him too because Members of Parliament only make four hundred a year.

Pips recommends Monsieur Jules of Bruton Street and is taking me there next week. She says Wally Warfield, now Simpson, is in a new apartment building on George Street and has started entertaining in a small way although she and Freddie haven’t been invited. Maybe she doesn’t have enough chairs.

Tomorrow without fail to Swan and Edgar for woollen camisoles.

13th May 1932

Swan and Edgar’s store knows nothing of customer service. They told me there was no demand for woollen camisoles at this time of year, when only two minutes earlier I had demanded them. They advised me that their next supply will arrive towards the end of August and asked would I care to leave my name and number. I said, “There’s no point. I shall be dead of the cold.”

This evening to the Argentine embassy with Pips and Freddie. As Pips says, attendance at one cocktail party begets invitations to ten more so there is no faster way to meet the gratin of London. Ida will be tagging along.

Violet and Melhuish are dining with the Bertie Yorks. He’s a brother of the Prince of Wales. She said, “I’ll have Smith prepare you a tray. I hope you understand. It’s not the kind of dinner where one can arrive with an extra.” Violet makes such a silly fuss about these things.

I said, “I”m sure there’ll be another time.”

Extra indeed! I have no great desire to dine with royalties, not even junior ones. I can think of nothing worse for the digestion.

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Bunny pants

bunny pants

These gorgeous bunny pants are suitable for a two-year-old.

Download the pattern. Pattern pieces are shown at 25 percent of original size, so please enlarge by 400 percent.

MATERIALS

  • 60cm x 150cm-wide polar fleece in cinnamon, for pants

  • 40cm x 150cm-wide lightweight polar fleece in cream, for bunny

  • Matching machine threads

  • DMC Perle thread #8 in cream colour #712 for pocket

  • DMC Perle thread #8 in cinnamon colour #841, for facial stitching

  • 20mm-wide elastic for waist

  • 15mm button for front waist

Note: All seams are 15mm unless otherwise stated. Hems and waist casing are 30mm.

METHOD

STEP 1: Cut two back pants in cinnamon. Cut two front pants in cinnamon. Cut two bunnies in cream.

STEP 2: With right sides of fabric facing, sew together centre back seams of pants, and centre back seams of bunny. Finger-press seams open.

STEP 3: Turn under 10mm around the outside edge of bunny, and baste. With marking pen, put in facial features of the bunny.

STEP 4: Pin, then slip stitch bunny in place, matching the centre back seams. Sew bunny features on right side, with cinnamon thread, using stem stitch. Make 6 straight stitches on top of each other, between markers, to form the eyes.

STEP 5: Machine fronts of pants to back panel. Top stitch this panel at 10mm, with seam facing towards the back. Running stitch imitation pockets on pant fronts, using cream thread and following the placement line on pattern.

STEP 6: Sew centre front seams together and finger-press open. Sew inside leg seams together and finger-press open. Sew 30mm hems on pants with 2 rows of stitching, 12mm apart. Sew a casing around waistline, leaving a small opening to insert elastic.

STEP 7: Thread elastic through casing and adjust to fit waist measurement; stitch to secure. Stitch button at centre front of waistline.

From the August 2003 issue of The Australian Women’s Weekly

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Melissa Doyle

She may have a job as a high-profile TV star, but Melissa Doyle believes she’s just like every other stressed-out mum, juggling children, work and a relationship – and the occasional meltdown.

Most people think that the taxing part of Melissa Doyle’s job as co-host of the Seven Network’s popular Sunrise program is dragging herself, bleary-eyed and bedraggled, out of bed every weekday at an unspeakably early 3.30am.

Yet that is the easy part, says Melissa. The hard part is trying to be an effective, full-time mother to her two gorgeous children, Nicholas, four, and Talia, 18 months, and keep on top of a high-pressure, high-profile television career.

And with that delicate balancing act in mind, it’s actually the end of Melissa’s day — that forbidding, sometimes frightening period between 4.30pm and 6.30pm, known to weary, nerve-shot parents the world over as “the witching hours” — that is the most demanding and stressful.

That is when she is also expected to do all her preparation for the next morning’s show, after she has often been awake for more than 12 hours, completed three hours of live television and an afternoon caring for her children.

“That’s the real business end of the day at our house,” says Melissa, 35, who shares the Sunrise set with co-host, David Koch, every morning, in a highly successful partnership.

“That’s when the kids are tired and fractious, and need to have their dinner, have their baths and get ready for bed, and I need to have my dinner before I take the nightly conference call with the show’s producers and other presenters to talk about how we’re going to handle the next morning’s show and download all my e-mails and do my research and watch the news.

“It’s frantic and consistently the most stressful part of our lives, and I really have to be very disciplined for it all to work — I even have a computer in the kitchen, so I can log on while I’m cooking dinner.”

Not that Mel is complaining…

Discover how the life Melissa Doyle’s life is not all that far removed from the lives of hundreds of thousands of other working families across the country. Only in the August 2005 issue of The Australian Women’s Weekly.

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I pretended I was pregnant

I had always had a problem with my weight but managed to keep it under control throughout my teens and until I was 23. After a four year relationship, my fiancé Mike and I split up for minor reasons and I was devastated. I lost contact with a lot of my friends and food became my comfort. I moved away to another state to start over and before I knew it I had ballooned from a slim size 10 to a size 22 and I felt horrible. I was terrified of bumping into someone that I used to know, mostly for the fear that they would go back and tell Mike how ugly I looked now.

One day I was at the mall when I heard my name. I wish I didn’t turn and look but I did. It was Mike’s sister, Jane, who was running toward me with a slight look of surprise in her eyes as she eyed me up and down. I felt naked under her stare and wished I could crawl away and die.

“Hi,” smiled Jane. She explained to me that she was in town Christmas shopping and then went on to say that she was surprised to see me because no-one had heard from me for ages. I was just about to tell her I had been busy with work and a few other things before she blew me away by reaching out and touching my rounded belly under the baggy shirt I was wearing. She squealed, “How come you never let us know you were pregnant?”

I was shocked and disgusted at the same time. Had my body grown so much that people would suspect I was pregnant? I looked down at my body and realized that it had. My heart was beating so fast and I felt so ashamed that I couldn’t simply let her know I was just plain fat now. Before I knew it I was making up a complete lie, telling her about my “boyfriend” named Tom and how we were keeping things quiet because we weren’t married yet. As I talked, everything inside of me said to stop and just tell her I had put on weight in the last few years since Mike and I had split up. But if I had blurted out the truth I would have looked even crazier than I actually was to go this far, if that was possible.

Anyway, we had a coffee and talked about my plans with “Tom”, the baby and the future. Jane asked for my telephone number and then we said our goodbyes. I thought that was the last of my little lie and thought no more about it.

Three days after seeing Jane I had a phone call from my mother, crying, asking me why I hadn’t told her I was in a relationship and pregnant. My heart almost jumped out of my throat and I told her that I had been ashamed to tell her. She told me I was stupid to think like that and insisted on coming straight up on a plane to see me. I was shaking as I talked her out of it, saying that Tom and I were having problems and a visit right now would be the last thing we needed. Over the next few hours we talked about baby names and at one point I was rubbing my stomach while I was talking to her as if I really was pregnant.

When I went to bed that night I just lay there and tried to think of a way to get out of the mess I was in. Eventually I went to the computer and started to look up information about pregnancy and miscarriages. I felt sick as I devised my plan to get myself out of this hole.

I took sick leave off work and made a phone call to Mum the following Saturday. I was crying real tears, mostly from stress, as I told her that Tom and I had split up and I had gone through a miscarriage and hospital stay by myself. She asked for finer details as she cried with me but I said I was too upset to talk about anything.

Mum told me to get a plane as soon as I could. I did as she said and when we saw each other at the airport a week later we both cried and held each other for the longest moment. Mum was crying for a baby she thought we’d lost and I was crying for all the disgusting lies I had told and the hurt I had caused everyone.

That night Mike, who had learned what had happened through small town gossip, came to visit me and was absolutely lovely as he stroked my hair and listened to the pain I had gone through. I mentioned how ugly I felt still carrying the baby weight and he assured me I was more gorgeous than ever.

We ended up dating again and he got a transfer to where I was living. Soon, the weight started to fall of me and I was a size 12. It is six years later and Mike and I are married with a baby of our own.

I realize now that my body image should not have bothered me as much as the mental torment I caused others. It was an inner makeover I needed to do before the outside could be fixed.

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I caused their divorce

Suzy and I have been friends since high school. We complement each other perfectly and the only subject that we had ever really disagreed on was boyfriends. Hers in particular. Ever since she started noticing guys, she has been attracted to the “bad boys” and the worst of her boyfriends was Jeff. He drank too much and used recreational drugs; he had no respect for authority and had been arrested on more than one occasion.

Despite warnings from everyone, Suzy began dating him. When Suzy found out she was pregnant we were all surprised when Jeff proposed. It was the first time any of us had seen him do anything like taking responsibility.

Suzy was ecstatic. She loved Jeff and knew that all he needed was a stable family life. I wish she had been right. Having a daughter didn’t change Jeff. Neither did having a son. And over the years he got worse.

Suzy knew I didn’t like Jeff and many times she said how much she appreciated that I at least tried to be friendly to him when her other friends had distanced themselves. I couldn’t desert my friend and I knew she needed all the support and help I could offer.

I stood by her over the years – through the times he threw her out of their house, the times he cheated on her or tormented her emotionally, and the times when he hit her or left her. And during the times when he begged her to come back.

While Jeff worked in a high paying job, he refused to contribute to any household or family bills. Suzy worked a full time job cleaning, took in ironing and worked several nights a week at a bakery in order to pay the mortgage and feed her three children. And she still kept the house in order and prepared three meals a day for Jeff.

Working three jobs and looking after a family of young children was taking its toll on Suzy. She was taking high dosage anti-depressants and she wasn’t eating properly. She had several fainting spells and was on the point of exhaustion. The only thing that was going to save her was to get out of the marriage. Yet despite the drinking and the drugs she wouldn’t leave him. She knew Jeff had had affairs but had always blamed herself, saying that he only had them when she had left him or when she was away. Knowing he had cheated on her wasn’t enough.

So I formulated a plan. A week before his birthday, I invited Suzy and her children over for a play date. I also rang and booked a stripper-gram who promised to give the birthday boy all the “extras”.

While the children played happily together Suzy and I chatted. Then I asked to borrow a cookbook from her so I could make a special dish for my husband. I convinced her to go home and get it, knowing what she would find.

She was a mess when she came back. Her timing had been perfect, walking in on Jeff and the stripper in the most compromised of positions.

As devastated as she was, it was just what she needed. She left Jeff then and demanded a divorce.

Since then Suzy has met and married a lovely man who adores her children. I’ve never told her that I paid for the stripper but when I see how happy and at peace she is now, I know it was $300 well spent.

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Sneezing pup

Question:

My dog is sneezing a great deal and has a very sniffly nose. Is it cold or hay fever, and what can I do to ease his misery? He is approximately nine-years-old.

Elizabeth

Answer:

It could be either, and he probably needs to be seen by a vet if he is off-colour at all. Dogs do get colds — viral respiratory tract infections and they can progress into secondary bacterial infections which need antibiotics. As you say, allergies are another cause needing different treatment such as anti-histamines. If your dog is not unwell other causes such as a lump or foreign body up the nose may need to be considered as a cause of the sneezing. Your vet can take his temperature, listen to his chest, examine the nasal cavity and decide what the most appropriate course of action is.

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